Robb Wolf on Carbs.

Katie knocks
on pukie's door.













From Robb Wolf's Blog,

"I received this message from Brian of Potomac CrossFit. Many, many people find the carb levels of the base zone to be too many carbs too often. This may be heresy in some circles, but it’s the facts. In Mastering the Zone Sears presents a flow chart for dealing with the too many carbs situation. It is interesting that Protein Power: Lifeplan Recommends a carb level of between 50-150g/day based on individual needs and carb tolerance. This brackets about 99% of people with regards to their Zone recommendation. I’ve had a number of people judiciously following the Zone yet still presenting signs of hyperinsulinism such as high blood pressure. I had these folks cut their carbs in half and they magically begin to not only loose body fat, but also decrease blood pressure to a normal level. If I did not try to keep a modicum of crossfit style conditioning I’d eat little beyond meat, veggies and nuts. Some more fruit int he summer and call it good. It seems like I had a period of time where I did fine on low carb and CF but not any more. Adrian Bozman mentioned the same thing when he was playing with cyclic low carb.

The bottom line is to ALWAYS make this stuff work for YOUR goals and needs"


Check out his blog. Robbwolf.com

It has tons of info on the Zone and Paleo.

Today is Day 12 of Burpee Challenge


WOD

Run 400
50 Wall Ball

4 rounds for time

Dead Clean Squat

Matt does
some kettlebell
juggling tabata
style.











Don't forget to bring your friends to the Free workout Saturday morning at 9:30am
at Elizabeth Milburn Park.


Day 11 of Burpee Challenge. Stick with it.


WOD

10 rounds for time

10 deadlift
10 hang cleans
10 front squats

Free Workout This Saturday

FREE WORKOUT!

We will have our free community workout
at Milburn Park this Saturday January 31 at
9:30am. Bring a friend and come ready to
sweat!

Day 10 of Burpee Challenge

Burpees done to date 55
Burpees remaining 995 (WooHoo)


WOD

25 double unders
20 push ups
15 sit ups
10 pull ups

3 rounds for time

Tabata Day!

Today is Day 9 of the Burpee Challenge!

Get your burpees done today!

WOD

"TABATA"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest in 8 intervals of each of the following

Kettlebell Swings
Dumbell Cleans
Dumbell Thrusters
Goblet Squats

post scores

Mr. Joshua

Yeah burpees!

Start your Monday off right, jump in and
get those burpees done early!

If you missed any burpees this weekend (shame!)
be sure and make them up.












Day 8 Bupree Challenge

WOD

"Mr. Joshua"

5 Rounds for time

Run 400m
30 Sit ups (GHD)
15 Deadlift (225, 185)

Weekend Warrior

Swing it!










Be a Weekend Warrior!

Don't let the weekends kill you. Every Monday I see some of our community
come in and have a rough time with the wod. Inevitably, when asked I hear, "I ate badly" or
"I had a few." Joint pain, feeling sluggish all are symptoms of these types of weekends. Optimize your performance by keeping your focus over the weekend. So don't stop being a warrior just because it is Saturday night.

Keep up with those Burpees. Today is Day 5

Burpees to date 15
Burpees to go 5035


WOD

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Success Journal

CrossFit Bondage? Working on all
those "L" pullups









Don't forget to use your CrossFit Tillman Training Success Journal. Track progress on
all of your fitness goals. Let the details open the door for each little victory. Journal your warm up. How you are progressing on those pull ups. Make notes of your squat technique. Write down how you overcame that muted hip on the push press. Compare your workout log with your nutrition log. Staying in the zone usually delivers the best workouts. So ask yourself, "how do I feel?" Then look at your performance and your journal. Every step of improvement on technique will speed up progress toward the pinnacle of fitness that extends far beyond what you desire.

Burpee Challenge, Day 4

WOD

If you haven't done it yet,

Fit Test

Max Push ups 1 min
Max Sit ups 1min
400 meter sprint
Tabata Squats

Practice

Put in the work. CrossFit is skill based. Benefits have to be earned. All sports require
extra work and effort to gain proficiency. Remember
staying late after practice to work on that shot? Working on
swinging that bat on your own, just to get better. No one forced
us to do this extra work. Determined, we stayed late and practiced rep after rep, shot after shot. We wanted to improve. We chose to improve. Your CrossFit efforts should be no different. Practice those lifts. Focus on your squats, push ups, pull ups, burpees, yes I wrote burpees! Even at home. Your results will come faster and prove more significant. Practice, Practice, Practice.


Day 3 Burpee challenge. Do 3 burpees today.


WOD

"Badger"

30 Squat Cleans (95lbs)
30 Pull ups
800 meter run

3 rounds for time

Dead lift

Day 2 Burpee Challenge

Do 2 Burpees today.







WOD

Run 400
15 Dead lifts (guys 225, gals 185)
25 Ring Push Ups

3 rounds for time

Burpee Challange Starts Today!

Today is Day 1 of the 100 Day Burpee Challenge.

Keep track on the forum. Today do 1 burpee.

Burpees to date 1
Burpees remaining 5,049


Melanie gets her met-con in.


Today

20 Bounding lunges
20 DB Hang Cleans

5 rounds for time

Kelli kicks some kettlebell butt!

Kelli kicked some butt on the Wed WOD!







WOD

For Time
10 Situps
10 Back Extensions
30 Thrusters (#65- females, #95 males)
50 Pullups

30 Situps
30 Back Extensions
20 Thrusters
35 Pullups

50 Situps
50 Back Extensions
10 Thrusters
20 Pullups

Nikki's PR

Nikki gets a PR on her overhead squats.
Go girl!

She is part of Team Tillman, going to compete in the regional qualifier
of the CrossFit games.

Congrats Nikki and keep working hard!

WOD

5 push press (guys 115, gals 75)
10 push ups
15 sit ups

AMRAP in 20 minutes

Comfort Zone

Don't forget, Burpee Challenge starts on Monday.

CrossFit is all about training outside of your comfort
zone. Training in the Red Zone. You should not feel "comfortable" when you train. Train the things you hate.
We want you to train your weakness and strengths.

Growth comes when you push beyond your mental blocks.



WOD

Run 400
50 squats
50 kettlebell swings

4 rounds for time

Hook Em' Horns

Great trip to Arizona
for the Longhorns!






WOD- from the main site today

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

For Time

Squat Ladder

Trying some ring dips.

Don't forget our 100 day burpee challange starts in a
week(January 19). Misery loves company so
get a few buddies to do it with you.







WOD

Squat Ladder-45lb bar

With a continuously running clock, complete one squat in minute one, two squats in minute two, three in minute three... continue in this fashion until you are no longer able to complete the required number of squats within that minute.

Advanced Version - rounds 1-10 - overhead squats; rounds 11-20 - front squats; rounds 21+ - back squats

WOD

21-15-9

wall ball
thrusters
pull ups

for time

We are going to do the 100 day Burpee Challenge.

Several other CrossFit affiliates have done this one. Now it is our turn. Let's see how consistent we can be. The rules and explanations of Burpees I have listed below (including the pix) are from CrossFit Santa Cruz.

Train your weakness. Work on the things you you don't like to do. Everyone hates burpees, so lets get going on this challenge.

Who's in?

100 Day Burpee Challenge Details

100 Day Burpee Challenge. Beginning Monday, January 19, we are going to do one burpee on day one and add one each day until we get to 100 burpees on the 100th day!

The Rules:

1. Use Burgener's burpee standards for form (see examples below)

2. You can complete each day's burpees all at once, or broken up and done at different times throughout the day

3. If for some reason you miss a day, you have to make up all the missed burpees the following day

4. If you don't start the challenge with us today, you can "buy-in" at any time by doing ALL the missed day's burpees on your first day

5. Any burpees you complete during your regular workout can count towards that day’s Challenge burpees, if you want them to

5. Have fun doing burpees and getting stronger doing it!

Burpee Challenge Form Standards: One Start with hands on the ground in front of your feet. Keep your back straight. Two Kick feet out behind you into the top of the push-up portion of the burpee. Your body should be straight and tight in a flat plank. Three Lower your body into the lowest part of a push-up. Your chest and thighs should ultimately touch the ground at the same time. Remember to keep your whole body, especially your midline, tight. While throwing your body on the ground and therefore touching both chest and thighs to the ground is acceptable by some standards, we feel that more is to be gained from doing a strict push-up in this Challenge. Four Push up into the top of the push-up position again. Five Jump your feet up to your hands into your starting position. Six Jump into the air and clap your hands overhead so that your ear is exposed in front of your arms. Your feet should leave the ground.

Outside!

Get outside! Breath some fresh air into those lungs!



Robin works her way up Camelback.








WOD

Run 1 mile
20 power cleans
Run 1 mile

for time

Pain for Time

WOD
3 Rounds for Time:

40 Push Press #65/#45
30 Squats
20 Ring Dips
10 DBL Unders

Practice Make Perfect

Balance Practice


WOD
7 Rounds
10 MB Cleans
10 Burpees

Its a New Year!

CrossFit Cedar Park's First group work out of 2009!

Today's WOD:

TABATA MY STRENGTH

20 seconds of work with 10 seconds of rest. Perform 8 Rounds of each movement for a total of 32 rounds. You get no more than 10 seconds to rotate to next movement. Add total reps at the end for a final score.

KB SDLHP
SIT UPS
DB HANG CLEANS
SHOULDER PRESS

Keeping a log of your workouts and your food is a great way to stay on track for 2009. Register for CrossFit Cedar Park’s Forum to track your progress. While you’re there be sure to check up on your peers and your coaches!

Team Tillman!

Getting a team together to represent, let me know if you are in.


Registration is now open for the 2009 CrossFit games Qualifier!

WOD

Complete as many rounds as possible 20 minutes of:

5 OH Squats (#65-95)

10 Ring Dips

15 KB Swings (16+ kg)